Originally Posted by
almostgone
Ok, I feel like a wimpy dolt for posting this lift, but I guess the rehab and rebuilding has to start somewhere? Legs were very shaky when I got done, so I guess I'll stick with this routine until I feel ready to do.otherwise.
2 sets crunches
Leg extensions- 2 w/u, Work-8+,drop,5+,drop,4+. Same working weight on these as before the quad issue, but a few less reps.
Jefferson squats- 1 set of 10 w/ left foot forward, 1 set of 10 w/ right foot forward. Plan to keep these for a while. Want to make sure I'm able to drive up squarely and will increase the weight as I progress. Not getting quite as low as I would like, so I may open up my stance a tad?
Leg press- 1 set of 20 at about 40% of my previous working weight. Felt no issues with this weight, so I'll throw on another plate/side next time.
Seated calf raises- Work-13- 8 - 6+ with a 10 count hold @ contraction
Didn't want to push my luck too much, so I stopped there. Will continue to expand and refine this as I get stronger.
Wobbled/staggered up to the house afterwards and leg are still shaky now. Will be continuing the quad stretches in the mornings when I get home from work, because it feels like if I get them looser and a bit more flexibility in my hips, I'll be plenty deep on the Jeffersons.
26 minutes not including crunches.